We all want to look and feel our best. If your body’s healthy on the inside, your hair, skin and nails will glow on the outside. From essential vitamins and nutrients to the power of collagen, let’s dive into everything you need to know about dietary supplements for luscious skin, nails and hair. It’s all about health from the inside out. Get a holistic approach to healthy skin from within - with at-home tips, and skin nourishing recipes. And find out how gut health has a flow on benefits for your healthy glow.
Diet and hair, skin and nails support
Essential nutrients keep our insides healthy so your beauty shines from within.
A balanced, wholefood diet is key to support healthy skin, hair, and nails. . You’ll be supplying your body with the raw materials it needs to regenerate and maintain your connective tissue. Nutrient-dense foods, like fresh produce, nuts, seeds and spices are a great way to do this.
These foods are rich in nutrients like:
- Antioxidants, like CoQ10 and Astaxanthin– protect and support soft aging
- Vitamins like E and C– nourish and maintain the skin barrier
- Minerals – like Silica and Zinc keep skin resilient and grow strong hair and nails
- Hydration – drinking plenty of fluids keeps your complexion looking luscious and plump
The role of supplements
Supplements are ideal if you’re looking to support thin hair, brittle nails and dehydrated skin by filling nutritional gaps and providing nutrients that may be lacking from the diet.
8 of the most popular beauty supplement ingredients include:
The power of collagen in your beauty routine
Collagen is the main structural protein in the human body and is found in skin and other connective tissues, like joints, bones and blood vessels. It keeps your skin, hair and nails strong and resistant to damage, so they stay looking healthy and sleek.
Showing our skin’s journey through life is a beautiful and natural process, with collagen production naturally slowing down around the age of 25. Introducing a dietary source of collagen – especially as we reach our 30’s, is a great way to continue supporting smooth, glowing skin.
You can add a boost to your beauty routine with collagen supplements to support:
- Elasticity and firmness of skin for a smooth texture
- Hydration and plumpness
- For skin that bounces back after a smile or squint
- Strong hair and nail growth
Collagen also supports healthy joint cartilage – try Mitchells Nutrition Bovine Collagen Peptides Powder; great in smoothies and any hot or cold drink. Unflavoured powders are versatile - you can mix it into both sweet or savoury foods and drinks. Collagen powders dissolve well and are heat stable – so you can add them to pretty much any food or drink.
Bone broth and stocks and powders are a natural source of collagen, you can add them to savoury dishes – for both flavour and health benefits. Bone broth is rich in minerals too, especially bone-loving calcium.
Biotin for hair
Biotin - also known as vitamin B7 - is a water-soluble B-vitamin. It’s found in foods such as meat, fish, eggs, nuts, seeds and wholegrains. Essential for many bodily functions, biotin supports skin, hair and nail health as it’s involved in key processes that contribute to their overall wellbeing.
Biotin is particularly important for hair health as it’s involved in keratin production. Keratin is the primary component of hair, providing it with strength, structure and resilience. Adequate biotin levels support hair growth, strength and shine.
Biotin is often found in B-complex formula or as a single, high strength ingredient. It’s available in capsules, tablets or gummies… to make its supplementation even more delicious. It’s a great addition to your haircare routine – to support your hair from within.
Vitamin C for skin
Vitamin C (ascorbic acid) in skincare products in widely popular, and for good reason! This essential nutrient helps support a radiant glow and even skin tone. Getting enough of this this skin-nurturing vitamin is foundational for your skin. Vitamin C is popular for its immune support – but it’s one of the most important skin nutrients too.
Vitamin C is a powerful antioxidant, it supports radiance from within – from cellular health to fighting free radicals (involved in the natural aging process). This essential vitamin plays a key role in collagen formation. Collagen is a precious nutrient for elasticity, plumpness and hydration of skin and connective tissue. Studies show that having enough Vitamin C is a foundation for healthy collagen folding – the process that regenerates your skin.
Vitamin E antioxidant support
Vitamin E is a powerful antioxidant that looks after your heart, immune and skin health.
As a beauty supplement, it supports moisture retention for skin hydration, healthy nail cuticles and strong, healthy hair. A nourishing beauty routine with vitamin E in supplement form supports skin appearance from the inside out.
Good food sources of vitamin E are nuts and seeds – did you know that they also come as a yummy spreadable butter option? Why not make a delicious snack part of your beauty routine too.
Vitamin A beauty supplement
Vitamin A is a fat-soluble vitamin present in various foods like eggs, dairy, fish and vibrant, red-pigmented vegetables like sweet potato (kumara), pumpkin and carrots. Noteworthy for skin, hair and nail supplements, it contributes to vision, tissue health, wound healing and a radiant complexion.
Vitamin A supports the cell renewal which is important to support healthy, strong nails while also supporting wrinkle formation and fine lines. Vitamin A is also important for hair follicle health and sebum production – so your hair stays glossy and resilient to everyday damage from styling and the elements.
Omega and fatty acids
When nourishing your body with of omega fatty acids, you're supporting a radiant glow, shiny hair, and strong nails. It’s great for eye health too – so you stay ‘bright-eyed and bushy-tailed’.
- Omega-3 fatty acids are found in fish oil or plant-based algae oil. They’re essential nutrients for skin barrier balance– key for moisture retention, and smooth skin texture. Omega-3 fatty acids also support nail matrix health encouraging their strength, appearance, and colour.
- Evening Primrose oil comes from a yellow wildflower, Oenothera biennis. The seeds of this plant containa unique fatty acid called GLA (gamma-linolenic acid). GLA supports hormonebalance and women throughout their cycle. It's important to introduce healthy fats with our diet because the body doesn’t produce GLA on its own, so we need to get it from our diet or in supplement form.
Zinc and skin health
Zinc is another beauty mineral that’s very popular. Zinc oxide is the main ingredient of many natural sunscreens - it offers excellent daily protection from the sun as well as soothing sensitive skin.
Zinc in the diet, and zinc supplements, support immune and hormone balance. It also has important jobs in skin, nails, tissue health and wound healing. It’s also an important mineral for your gut lining – a healthy and tight gut lining supports proper nutrient absorption, and a happy microbiome.
Probiotics and the role of a healthy gut
The strong link between our gut and skin is another important factor to consider for thriving skin.
- A happy microbiome (balance of bacteria in the gut) is essential for nutrient absorption which nurture your skin, hair and nails.
- A balanced diet, rich in antioxidants, nourishing nutrients and gut-friendly food rich in probiotics, prebiotics, and fibre are also important to support gut health. That’s where wholefoods, like fruit, veggies, nuts and seeds come in.
- Lifestyle factors like good stress management and sleep hygiene, drinking enough fluids, will all contribute to your skin health. Your nails and hair will thrive too.
Life can get busy sometimes, that’s where probiotics supplements can help fill any gaps.
Probiotic supplements deliver a high dose of specific strains of friendly bacteria for a balanced gut. Advanced technology like microencapsulation and prebiotic formulas protect the friendly bacteria and help them reach the intestines intact - key when it comes to flora restore and balance.
Natural skin and haircare
Support your daily skincare routine and health with products that are good for you and our planet. Organic & Natural Skincare - using natural ingredients - is what we’re all about. Cleanser, toner, serum, moisturiser – you can find a product for any age and skin type. Incorporate active ingredients, like Vitamin C, Bakuchiol, and Hyaluronic acid for aglowing complexion. You’ll find Hair Care & Hair Colouring Products to feed and nourish your hair and your scalp.
Coconut oil for DIY beauty hacks
Try using coconut oil as a beauty boost hair treatment. It acts as a natural hair conditioner, supporting softness and shine. Coconut oil can be applied on hair ends for the health of your hair. Leave this DIY hair mask on for 10-20 minutes before shampooing or leave it on as an overnight mask.
Our tip: avoid applying it on the roots to better support hair lightness and volume once styled – especially if you tend to get oily roots. Dealing with dry hands? Coconut oil makes an excellent hand mask - it offers superb cuticle softening oil before your next manicure!
You can also use this versatile ingredient in yummy beauty-supporting recipes like this probiotic goodness almond butter fudge.
Do I need a supplement?
A balanced diet as well as skin, nail and hair care are essential in the everyday routine to support a healthy appearance. Supplements can be a valuable addition to a balanced diet, providing essential nutrients that your body may need. By supporting nutritional requirements, supplements can support hair growth, strong nails, and healthy skin, encouraging a healthy glow inside and out.
Want to discover personalised recommendations for your healthy glow? Take our quick quiz here.
Healthy tips from our nutritionist? Explore this feel-good guide: 5 nutritionist tips for healthy skin, hair and nails.
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